There are so many health issues that can affect your day-to-day routine. One such problem is constipation. It is said that in the countries such as the United States, over 40 million people are suffering from this health issue. So, if you are someone who is dealing with this tummy trouble, then you are not alone. Luckily, there are so many ways to cope with this issue. Naturopathy is one such alternative and highly effective method. According to leading naturopaths i.e. Jindal Naturecure, some minor changes in your diet can help the digestive system operate smoothly.
To know the importance of the right eating habits, keep on reading this post.
What are the main causes of constipation?
Before knowing the ways to prevent this condition, you should know the causes first. When food consumed passes through the colon, your body starts absorbing the water available in it. The leftover will form into stool later. Since muscles move through your colon to your rectum, you will feel constipation when the colon absorbs excessive water and stool become dry. As a result, it will become harder to pass.
When it comes to the leading causes, it occurs when you consume a high-fat diet or low-fiber diet. In addition to this, drinking insufficient water and inactive lifestyle ate some more reasons for the occurrence of this problem. Lastly, certain medications, pregnancy, and laxative abuse can also bring this issue – Jindal Hospital Bangalore.
How to relieve constipation fast?
If you are experiencing sluggish bowels, then do not rust to bring laxatives. We are saying this because mild constipation does not require it. Instead, you must check your diet to see if you are consuming enough fiber or not.
Fiber is an important part of different plant-based foods. This is the component that your body cannot break. Hence, when you consume food that is rich in fiber, your stool will become soft and digestion will become better.
All plant-based foods including veggies, fruits, beans, and whole grains contain fiber. According to healthcare experts and leading naturopath i.e. Jindal Naturopathy, a man needs 38 grams and a woman requires 25 grams of fiber daily. But after 50 years of age, this requirement reduces. It simply means that your fiber consumption depends on your age and several other factors.
Useful diet tips to make your constipation better
You may or may not believe but simple dietary changes can bring instant relief. Check out the following that can make your digestive health better:
- Add more and more veggies
Well! You do not have to count the fiber’s quantity. Rather than this, you should ensure that you are consuming at least 2 and a half cups of veggies and 2 cups of fruits daily. You can have it in the form of roasted veggies, salads, smoothies, etc.
- Go for healthy grains
If you are someone who is using white bread, regular pasta, white rice, etc., then you are advised to replace it with whole grain/brown bread, whole wheat/semolina pasta, and brown rice. By having more multigrain such as cereals, whole oats, crackers, and so on, you can have some fiber.
- Drink plenty of fluids
You must drink plenty of fluids daily to make your digestion smooth. For instance, you can drink water, coconut water, juice, etc. to fulfill your daily requirements of fluids to flush out toxins and keep your tummy healthy.
In addition to this, you should also opt for an active lifestyle to help your food move fast through the colon. You can exercise at least 20 minutes daily or a minimum of 5 days a week. To find more accurate solutions for your constipation, you should also connect with Jindal Naturopathy. These professionals will evaluate your lifestyle and diet and make the necessary changes so that you can get instant relief.